The Centers for Disease Control and Prevention report that as many as 16 percent of children in the United States between the ages of 6 and 19 are overweight or obese. For this reason, parents need to teach their children healthy eating habits that they can carry with them into adulthood. The Mayo Foundation for Medical Education and Research advises that there are a number of different factors that can increase a child's risk of obesity. Encouraging children to eat well from a young age can help prevent them from becoming overweight.
Step 1
Provide your children with healthy snacks. Kids are active and growing; therefore, they need to eat more often than adults. When kids are hungry after school and between meals, offer them healthy choices. Feed your children fruits and vegetables, whole-grain crackers and nuts rather than salty snacks or sugary treats.
Step 2
Prepare home-cooked meals for your children. That way you can control the calories and fat content of the foods your family eats. Plan well-balanced meals that include lean meats, fish, fresh fruits and vegetables, and low-fat dairy products. Your children will learn about healthy eating if they sit down to nutritious meals.
Step 3
Take your kids along with you when you go grocery shopping. If your children ask for unhealthy foods or calorie-packed treats, point them in the direction of healthier options. Pack your cart full of fish products, lean meats, poultry, whole-grain foods and low-fat dairy options. Your kids can't help but learn about healthy eating if they see you stocking up on wholesome foods.
Step 4
Make a weekly trip to the local farmer's market. Allow your children to help you pick out fresh fruits, vegetables and even meats. Get them involved in their daily nutrition and let them see foods that are in their natural forms. Your children will learn to appreciate healthy foods that are not processed. Take the kids to a fruit market to pick out lunch rather than stopping at a fast-food restaurant.
Step 5
Set a good example for your children by eating healthfully yourself. Children learn best by observing their parents. One of the easiest ways to teach your kids about healthy eating is to take a look at your own eating habits. Make certain that your children see you eating a well-balanced diet and healthy snacks. Do not let your kids catch you eating enormous portions or munching on a bag of potato chips or package of cookies.
Step 6
Talk to your child's pediatrician about setting up a referral with a registered dietitian. A dietitian can help you learn how to prepare healthier meals for your family. Dietitians can also help teach your children about healthy eating with age-appropriate learning tools. It is especially important to consider working with a registered dietitian if you have a child who is overweight.
Tips and Warnings
- Some of the reasons why children become overweight include poor diet, inactivity, stress, boredom and genetics.
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